Procrastination is an emotion management problem - Deepstash

deepstash

Beta

Get an account to save ideas & make your own & organize them how you wish.

deepstash

Beta

Overcoming Procrastination: Why Mindfulness is The Key

Procrastination is an emotion management problem

Happens when we feel uncomfortable (anxiety, overwhelm ) toward a task. We want to do it, but end up doing something else that feels better.  We run away from our negative thoughts and emotions.

1849 SAVES


This is a professional note extracted from an online article.

Read more efficiently

Save what inspires you

Remember anything

IDEA EXTRACTED FROM:

Overcoming Procrastination: Why Mindfulness is The Key

Overcoming Procrastination: Why Mindfulness is The Key

https://fityourself.club/overcoming-procrastination-why-mindfulness-is-the-key-b4bed2218d55

fityourself.club

5

Key Ideas

Procrastination is an emotion management problem

Happens when we feel uncomfortable (anxiety, overwhelm ) toward a task. We want to do it, but end up doing something else that feels better.  We run away from our negative thoughts and emotions.

The #1 skill to overcome procrastination

Facing a task, experiencing the uncomfortable emotions associated with it and doing the task despite those  emotions.

Our mind is a reason-giving machine

It rationalizes the shit out of anything that’s just a little bit uncomfortable and create excuses as to why we shouldn’t do something now. Those excuses are irrational, but sound superficially reasonable. 

Get better at facing your procrastination by:

  1. Becoming aware of any negative emotions and the excuses your mind is telling you.
  2. Learning how to deal effectively with emotions, as our natural tendency is avoidance .
  3. Practicing mindfulness, which allows us to take action despite experiencing negative emotions.

Mindfulness helps beat procrastination because:

  • It helps in recognizing whatever emotions or thoughts we’re experiencing.
  • It makes us more self-compassionate.
  • It improves our self-control and emotion regulation abilities.
  • It helps us tune out distractions.

SIMILAR ARTICLES & IDEAS:

Why we procrastinate

Procrastination is more about our emotions than our tendencies for laziness or just being “bad at deadlines”. At its core, we procrastinate to keep ourselves happy in the moment.

...
How to overcome your procrastination habit

We have two ways of dealing with our procrastination:

  1. Make whatever we’re procrastinating on feel less uncomfortable, and
  2. Convince our present selves into caring about our future selves.
Make getting started ridiculously easy

Often starting a task is the biggest hurdle. Research shows that progress—no matter how small—can be a huge motivator to help us keep going.

Set the timer for just 5 or 10 minutes. While the timer’s running, you don’t have to work, but you can’t do anything else. You have to sit with your work, even if you don’t get started.

7 more ideas

Procrastinating and emotions

According to traditional thinking, procrastinators have a time-management problem. They are unable to understand how long a task will take and need to learn how to schedule their time better.

Short-term mood lifters

Studies show low mood only increases procrastination if enjoyable activities are available as a distraction. In other words, we're drawn to other activities to avoid the discomfort of applying ourselves.

Adverse consequences

Procrastination leads to two primary consequences.

  1. It's stressful to keep putting off important tasks and failing to meet your goals.
  2. Procrastination often involves delaying important health behaviors, such as taking up exercise or visiting a doctor.

one more idea

Addiction to information
Addiction to information, to the infinite and immediately available mental stimulation the internet offers in the form of information is real and is a perfect outlet for procrastination...
Neuroplasticity

... is how the brain changes (for better or worse) in response to repeated experience: the things we do often we become stronger at, and what we don't use fades away.

Learn yourself out of procrastination
  • Accept that you are going to procrastinate sometimes
  • Disconnect from your smartphone. Otherwise, it will demand your attention subconsciously 
  • Be mindful with your emotions when you catch yourself procrastinating
  • Focus on one thing at a time, to avoid feeling overwhelmed
  • Take breaks
  • Celebrate your accomplishments.

one more idea

Feelings are summary judgments

Most of the time we don’t second guess them, and even if we do, they often end up overwhelming us. 

Negative feelings are very powerful and harder to question: we identify with them effo...

Misunderstanding resilience

Resilience is most times associated with being tough. But that’s not gonna get you very far with feelings. Don't try to be invulnerable. Aim for flexibility instead.

You cannot avoid or resist all pain in life. But you can learn to live with your discomfort better.

"Solving" emotions

We have trouble dealing with feelings because the usual problem-solving rules don't really apply to them.

When faced with a problem, we can always avoid it or deny it. But attempting to resist negative feelings won’t work. Any attempt at suppression only amplifies them. We must go from avoidance to acceptance.

one more idea

Procrastination as a coping mechanism

People tend to procrastinate to avoid emotionally unpleasant tasks - so they choose to focus on something that provides a temporary mood boost.

This creates a vicious cycl...

The science behind getting started

Progress on our goals feeds our well-being. So the most important thing to do is bootstrap a little progress: get a little progress, and that’s going to fuel your well-being and your motivation.

Implementation intentions for better focus

This is a self-regulatory strategy in the form of an "if-then plan": "If the phone rings, then I’m not going to answer it." "If my friends call me to say we’re going out, I’m going to say no." So you’ve already made these pre-commitments.

Helpful procrastination

Procrastination is the action of delaying or postponing something.

From the outside, postponing your work can seem like a big waste of time. However, procrastination can help you do your wor...

Meaningful work

Doing creative and deep work requires you to let go. Procrastination allows one to get rid of the thoughts that are still occupying your mind. It helps you to loosen up.

Letting go

When you have been able to delay your work, your thoughts are empty and you are better able to work with challenging ideas. The work that follows is highly productive.

4 more ideas

Procrastination has a price. It's related to:
  • Depression
  • Irrational beliefs
  • Low self-esteem
  • Anxiety
  • Stress
Willpower Doesn’t Work. Systems Do.

People shy away from routines, systems and frameworks because they want to have “freedom.” But in order to get things done, you need rules.

To get things done, research found effective:
  • Self-imposed deadlines.
  • Accountability systems (commitment with friends, or a coach).
  • Working/studying in intervals.
  • Exercising 30 minutes a day.
  • A healthy diet.
  • Eliminating distractions.
  • And most importantly: Internal motivation.
Plan the Rest of Your Day

When you don't feel like working on your tasks, take a few moments to plan your day.

Even if you do it as a form of procrastination, to postpone doing the actual work, it will help you...

Smaller Manageable Parts

Break the project you don't want to start into smaller pieces.

Breaking it down into small tasks and adding those to your to-do list isn't exactly fun, but it is less overwhelming than working. And it's also useful: When you finally do get around to starting, you've got a strategy.

Clean Something

Clean something every time you don't want to get started on a work project. Don't listen to a podcast or turn on the radio. Just clean. Make it as boring as possible, so that your mind wanders.

This does two things: it delays actually working on your project and it gives you time to think, possibly generating ideas that will come in handy whenever you get back to the project you're trying to put off. 

3 more ideas

The Reasoning Behind The 2–Minute Rule

The 2–Minute Rule overcomes procrastination by automating the decision-making process, making it so easy to start taking action that you can’t say no.

It consists of breaking down t...

The 2 Steps Of The 2-Minute Rule
  1. If it takes less than 2 minutes, then do it now.
  2. When you start a new habit, it should take less than two minutes to do.
Habits And The 2–Minute Rule

The 2–Minute Rule allows you to develop a process of consistently taking action, regardless of goal achievement. The focus is on taking action and letting things flow from there.

The 2–Minute Rule works for big and small goals because of the inertia of life. Once you start doing something, it’s easier to continue doing it. And beginning is the hardest part of a new habit — not just the first time, but each time.

A new habit should feel easy

The action itself is not easy. But the first 2 minutes should be easy. And you can scale down nearly any habit or activity into a 2-minute version.

  • ...
Start small and keep going

Look at what you want to achieve in your life and then form the habits will make that happen.

When you haven’t even started something, the end result seems a million miles away. That’s how you end up saying, “screw this.”